CrossFit – Thu, Aug 15 Metcon (AMRAP – Rounds and Reps) <p>20min AMRAP</p><p>100m OH DB Walk (55/35) (both DB)</p><p>50 Toes to DB</p><p>50m Single DB Walking Lunge</p><p>25 swings (right arm)</p><p>25 swings (left arm)</p><p>25m DB Plank walk (hold DB in plank position and walk them </p><p>25 DB Squats</p>
CrossFit – Wed, Aug 14 Deadlift (Weight) <p>2-min between sets</p><p>complete 15 ring rows after each set</p> Metcon (AMRAP – Reps) <p>Core Finisher</p><p>5 rounds</p><p>1 min max hollow rocks</p><p>1 min plank hold </p><p>score is total number of hollow rocks (minus 20 hollow rocks each time you drop from plank)</p>
